Meditative movement: What s all the hype about anyway?

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1 Meditative movement: What s all the hype about anyway? REMC Jennifer Huberty, PhD, RYT Associate Professor, ASU Adjunct Associate Professor, UTHSCA Adjunct Associate Professor, Mayo Clinic Director of Science, Calm Alyssa Kapranopoulos, RYT CoFounder of Radiant Roots Yoga, LLC

2 Slide 1 REMC1 The first letters of Meditative. Movement are capitalized, I would keep this theme consistent and capitalize. The first letter. Of every word in the title or just capitalize the "M" in meditative movement and the "W" in what's Ryan Eckert, MS, CSCS, 1/4/2019

3 What is meditative movement? A term identifying forms of exercise that use movement in conjunction with meditative attention to body sensations Calms the mind, creates awareness Examples Yoga, Qigong, TaiChi

4 Lets talk about yoga

5 What yoga is NOT The latest Lululemon pants Hand stands or arm balances posted to social media Drinking Kambucha or yogi tea How bendy or flexible you are

What Yoga IS In Sanskrit union or connection Patanjali s definition of yoga calming the fluctuations of the mind Anything that allows us to be more aware of ourselves and to feel connected to

6 What Yoga IS In Sanskrit union or connection Patanjali s definition of yoga calming the fluctuations of the mind Anything that allows us to be more aware of ourselves and to feel connected to ourselves and life (become who we truly are) Number of paths to yoga each with a technique to create awareness and connection to self Posture or Asana One of the 8 limbs of yoga ONLY 1/8 of the total practice Most common form in which practitioners usually begin the journey with yoga

7 What Yoga IS Yoga is experiential doing your thing whether Asana (postures), breathing, meditation, visualizations, chanting etc. Yoga is consistency establishing a regular practice is more important than the specific activity Yoga is paying attention living mindfully, rather than mindlessly Yoga reveals the luminous intelligence and the beauty that lies within us

10 Yamas & Niyamas (Limb 1 & 2) Foundation for all yoga thought Taking ownership of your life and directing it towards the fulfillment you seek How we use our energy in relationship to others and to ourselves Yama Social Ethics Yama = restraints How we interact with others Niyama Personal Ethics Niyamas = observances How we live

Yamas Compassion for all living things, non violence (Ahimsa) Commitment to truthfulness (Satya) consider what we say, how we say it, and in what way it could affect others speaking the truth may

11 Yamas Compassion for all living things, non violence (Ahimsa) Commitment to truthfulness (Satya) consider what we say, how we say it, and in what way it could affect others speaking the truth may have negative consequences for another, may be better to say nothing Non stealing (Asteya) take nothing that does not belong to us including non material things, such as time, credit, ideas, etc. Using one s vital energy wisely (Brahmacarya) directing our energy away from external desires and toward finding peace and happiness within ourselves Non greediness Recognizing abundance and neutralizing fear of lack and the desire to hoard

Niyamas Purity (Sauca) Practicing postures (asana) and breathing (pranayama) to cleanse the body, clears the mind Avoiding illness through cleanliness (physical, mental & emotional self as well as

12 Niyamas Purity (Sauca) Practicing postures (asana) and breathing (pranayama) to cleanse the body, clears the mind Avoiding illness through cleanliness (physical, mental & emotional self as well as environment) Contentment (Santosa) Non conditioned happiness; being happy with what we have rather than being unhappy about what we don't have Discipline (Tapas) Keeping the body fit or to confront and handle the inner urges without outer show ex. paying attention to our diet Self study (Svadhyaya) Turning inward and observing your actions, reaction, emotions and habits Recognition of the spiritual (isvarapranidhana) Recognition that there is some omnipresent force larger than ourselves; cultivating humility

13 On the mat (limbs 3 6) Asana = Postures (3 rd limb) Most popular way to start a yoga practice Attaining the posture with movement Maintaining the posture comfortably with no movements Moving out of the posture Can become a form of meditation Pranayama = Breath (4 th limb) quieting the mind Pratyahara = Savasana or final resting pose (5 th limb) reduce thought, more concentration Dharana (6 th limb) Intense focus/concentration

14 On the mat (limbs 3 6) Asana = Postures (3 rd limb) Most popular way to start a yoga practice Attaining the posture with movement Maintaining the posture comfortably with no movements Moving out of the posture Can become a form of meditation Pranayama = Breath (4 th limb) quieting the mind Pratyahara = Savasana or final resting pose (5 th limb) reduce thought, more concentration Dharana (6 th limb) Intense focus/concentration

15 Let s try some yoga

16 On the mat (limbs 3 6) Asana = Postures (3 rd limb) Most popular way to start a yoga practice Attaining the posture with movement Maintaining the posture comfortably with no movements Moving out of the posture Can become a form of meditation Pranayama = Breath (4 th limb) quieting the mind Pratyahara = Savasana or final resting pose (5 th limb) reduce thought, more concentration Dharana (6 th limb) Intense focus/concentration

17 Let s practice breathing

18 On the mat (limbs 3 6) Asana = Postures (3 rd limb) Most popular way to start a yoga practice Attaining the posture with movement Maintaining the posture comfortably with no movements Moving out of the posture Can become a form of meditation Pranayama = Breath (4 th limb) quieting the mind Pratyahara = Savasana or final resting pose (5 th limb) reduce thought, more concentration Dharana (6 th limb) Intense focus/concentration

19 What about yoga off the mat? 1. Breathe When uncomfortable sensations (fear, anger, sadness) arise Breathing takes us from fight, flight, or freeze the sympathetic nervous system to the parasympathetic nervous system 2. Relax Soften your muscles and relax around tension 3. Feel Feel your feelings notice the sensations that arise in your body When a stressor arises, try giving yourself permission to feel whatever comes with it 4. Watch Notice what s happening without judgment, the ability to observe with compassion 5. Allow Can t control other people, situations, or things we can develop passionate nonattachment Relax into the experience rather than trying to force it

20 Limbs 7 & 8 Dhyana = State of meditation Meditation becomes our tool to see things clearly and perceive reality beyond the illusions that cloud our mind Samadhi = State of oneness To bring together, to merge Union True YOGA 8 limbs are a logical pathway for the attainment of physical, ethical, emotional, and psycho spiritual health

21 Let s practice meditation

22 Limbs 7 & 8 Dhyana = State of meditation Meditation becomes our tool to see things clearly and perceive reality beyond the illusions that cloud our mind Samadhi = State of oneness To bring together, to merge Union True YOGA 8 limbs are a logical pathway for the attainment of physical, ethical, emotional, and psycho spiritual health

23 Yoga does not seek to change the individual; rather, it allows the natural state of total health and integration in each of us to become a reality

24 How can we use yoga to empower ourselves and others?

health Stress (reduction of cortisol) Anxiety Depressive symptoms

25 What does the science say? (Govindaraj, R et al., 2016) The practice of yoga leads to overall positive health Mental health Stress (reduction of cortisol) Anxiety Depressive symptoms Immune system circulation Cardio respiratory health Musculoskeletal health Digestive systems

26 Common barriers to yoga participation Cost Access Time Transportation Intimidation

27 Partnership for Online Yoga in MPN Patients Myeloproliferative Neoplasm (MPN) blood cancer patients Very rare cancer Lack of curative therapies Patients suffer from high symptom burden (fatigue most prominent)

Patients averaged ~51 min/week self reported yoga (37% adhered to 60 min/week)

29 MPN Online Yoga Feasibility Study in 2015/2016 Design: 12 weeks online yoga 60 min/week Hatha & restorative yoga focus Findings: 38 patients completed the study Patients averaged ~51 min/week self reported yoga (37% adhered to 60 min/week) Improvements in fatigue, sleep disturbances, anxiety, depression, total symptom burden

MPN Online Yoga Pilot Study in 2016/2017 Design: 12 weeks online yoga OR wait list control group 60 min/week online yoga Control group asked to maintain normal routine Blood draw at pre and post

30 MPN Online Yoga Pilot Study in 2016/2017 Design: 12 weeks online yoga OR wait list control group 60 min/week online yoga Control group asked to maintain normal routine Blood draw at pre and post intervention Hatha and restorative focus w/ addition of meditation videos Findings: 48 patients completed the study (27 in yoga group; 21 in control group) Patients averaged ~56 min/week self reported yoga (48% adhered to 60 min/week) Improvement in depression and reduction in tumor necrosis factor alpha (inflammatory cytokine)

31 How can you empower yourself?

32 Remember Number of paths to yoga Each with a technique to create awareness and connection to self Asana (postures) Breath Meditation Visualization Chanting Service Anything that allows us to be more aware of ourselves and to feel connected to ourselves and life become who we truly are

33 Potential paths Postures (Asana) Most common limb that brings people to yoga Yoga studios Online yoga Membership based Udaya.com ASUxUdaya YouTube Heart Alchemy Yoga Michelle Goldstein

34 Potential paths Meditation Yoga studios Mindfulness centers Online sources Apps on phone Calm

35 Yoga is a way of life Yoga has many paths none are right or best Yoga is the uniting of body, mind, and consciousness Questions?

8 Limbs of Yoga. 3. Asana postures practiced in yoga, body is a temple, preparation for meditation

8 Limbs of Yoga. 3. Asana postures practiced in yoga, body is a temple, preparation for meditation 8 Limbs of Yoga 1. Yama A. Ahiṃsā: nonviolence, non-harming other living beings B. Satya: truthfulness, non-falsehood C. Asteya: non-stealing, not taking what isn t freely given D. Brahmacharya: wise use